THE SCENE: So humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in a circle, side to side, butt kicks, high knees, run, stop.
Stretching – Quads
Mountain Climbers – IC – 15 – 4 count
Cobra stretch
Tie Fighter 4 CT x 10 each
Smurf Jacks – 20
Cherry Pickers x5
1-2-3 MerkBurpee (Wide-Standard-Tri) x 3
THA-THANG:
Mosey to the CMU pile
Grab a CMU – I set out 4 extra CMUs with a rope around 2, with 2 more stacked on top.
Form a large circle for the Walls of Jericho
Round 1
1 man will walk backwards dragging 4 CMUs around the full circle, during which the rest of the men will:
–Curl CMU AMRAP until the 1st man makes it back to their spot
–Smurf jacks AMRAP while the next man drags the quad CMU around,
- 1-2-3 MerkBurpee (Wide-Standard-Tri) AMRAP
- Start back over with Curls, then Smurfs, then 1-2-3 MerkBurpees.
- We had 11 men so this took a while
Round 2
Once everyone has had a turn we do it again, but with 3 different exercises.
- Jumping Spiders – AMRAP
- Bobby Hurly – AMRAP
- Tricep CMU – AMRAP
Round 3
- CMU Twinkle Toes “Heavy Twinkie”- AMRAP
- Alternating CMU Merkins – AMRAP
- Bench press while doing flutter kicks “Flutter Press”? – AMRAP
We made it through all 3 rounds and had 5 minutes to burn at the retention pond gully. We ran up and down twice and did some long planks
MARY:
Dealers choice – BBS, Merkins, V-ups, flutter kicks
COUNT-OFF & NAME-O-RAMA
11 men – Nature Boy, Osteen, Fabio, Crawl Space, Pom-Pom, Waxjob, Betty, Dumpster Dive, Curry, Mermaid, Anchorman,
CIRCLE OF TRUST/BOM:
Resolution and Review
Resolution – a firm decision to do or not to do something. Sound like a Yoda quote.
From the devotions from Thomas a Kempis a 14th century Christian
“In the morning make a resolution and in the evening examine yourself on what you have said this day, what you have done and thought, for in these things perhaps you have offended God and those around you. “
An example for a resolution to start your day – Pray that God would help you to consider others throughout the day more than yourself. Pretty easy to sit in bed at night to rewind and playback parts of your day. Was I self serving today or did I serve others?
In the same devotional Thomas says “Just men depend on the grace of God rather than on their own wisdom in keeping their resolutions.”